Wide Legged Forward Bend BSave PDF
Prasarita Padottanasana B
pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah B
Strengthens legs and spine, stretches groins
Improves digestion
Develops sense of balance
How to perform Wide Legged Forward Bend B
- Stand with your feet 3 to 5 feet apart and parallel.
- Place your hands on your hips. Lengthen your spine with an inhale.
- Bend forward with an exhale, keeping your spine long.
- Bring the top of your head to the floor. Draw your shoulders away from your ears.
- Hold the pose and take slow, deep breaths.
- Inhale and rise with a flat back. Step your feet together with an exhale and release your hands.
Alignment cues
- Keep hands on hips
- Engage lower belly
- Shift weight forward
- Lower top of head to floor
- Draw shoulder blades toward tailbone
Modification: Fold forward only part way.
Avoid this pose if you have high blood pressure or low back issues.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
More yoga poses to discover
Wide Legged Forward Bend B (Prasarita Padottanasana B in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and hip openers and inversions and standing categories. This asana targets hamstrings, lower back and spine, and also involves calves, glutes & hip flexors, middle back / lats and upper back & lower traps muscles. Wide legged forward bend b improves digestion; strengthens legs and spine, stretches groins and also develops sense of balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
